Sucky BB Work

50 Snatches @ 20kg
50 Squat Cleans @ 20kg

Result: 37:42


Form OFF.
Timing OFF
Landing partially OFF
Hip extension OFF

OMG. Darn tough.

Will do more work on this as I'm not engaging enough hip power to drive the bar straight up. Now it looks like a banana...well, partially! On not so strong reps, that is!! HAhaha! :)

Then in the middle, took a few breaks..so Predator could have a go.. took movie la... aiyo. intensity jatuh.
hahahahah...nevertheless, i'm knackered and sore!

Note to self:

1. Time Squats to cushion bar at rack position.
2. Drop quicker below the weight.
3. Turn on Hips Babeh!!!

Alright! Time to rest! Good workout today! Deserves a nice cuppa coffee in the morning ... yes I'm talking about the future :)

WOD 021010

For time of:

10 Front Squats @ 40kg/30kg

50 Double Unders

8 Front Squats @ 40kg/30kg

40 Double Unders

6 Front Squats @ 40kg/30kg

30 Double Unders

4 Front Squats @ 40kg/30kg

20 Double Unders

2 Front Squats @ 40kg/30kg

10 Double Unders

Result: 5:52(FS @ 40kg)


Surprisingly I didn't die from the Front Squats!

It was the Double Unders! I broke continuity a few times from the 50-30... Shoulders & wrists were tired from the rack position. I found it challenging to maintain the 40kgs on the shoulders! Oh man, just thought it might slip or something..haha...but it didn't!

I did Timed Sets for Clean & Press, Snatches & Clean & Jerks @ 12kg. I didn't record the reps tho. 1min each arm, with 1min rest after each exercise. Average was about 15 for all exercises. I'll need to work harder at the presses. My aim is to use a 16kg for EVERY pressing KB exercise!

I can do this! Bring on the challenge yo!

Some Wonky Wrist Stuff

1)Snatches 5-5-5

(20kg, 25kg, 30kg)

Couldn't go any higher as was pulling with arms in the initial lift. Must always remember to extend hips, then arms lift. (Remember x100!!!)

2)Overhead Squats 10-5-10-10

(20kg, 25kg, 12kg KB, 16kg KB)

Very simple weights just to get the movement in. Essential to train muscle memory through repetition .. this means practice, practice and MORE practice! If you wanna get stronger, never neglect your skill training! Most importantly, get someone to advice you on your form. You may be training in a habitual state that it is induced into your system unknowingly.

3)Push Jerk (5-5-5)

(35kg, 40kg, 42kg)

YEAH! Did it! Finally! Been wanting to hit at least 40kgs from last year and FINALLY did it! Wrists were a little wonky from all the O/H and snatches..yeah bit tired... but I'm glad I did it!

Next up: 45kgs!

Pic Courtesy of Bruce Klemens.